05/09/2023 - Dark Tower - Tuesday is a workday (pallet version)
AO: Dark Tower
When: 05/09/2023
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Supply Chain
Introduction
Coupons needed but sandbags are highly preferred for this one. If you have extra sandbags, bring them and mention the weights with your HC.
Tuesday is a workday. Come out for some honest teamwork.
Light movement around the AO (pavement & grass).
Gloves needed.
Drop that HC
Warm-O-Rama
- Good mornings
- Up/down ring of fire (high knees in between)
The Thang
Thang 1 – 11’s (pull-ups/flex-arm-hang & blockees; travel as a team with weighted pallets between exercises)
Form groups of 4+
- 200 lbs of weight on each pallet
- If odd numbers of guys, odd guy(s) to carry single sandbag (and rotate into pallet carry)
- Mosey with weighted pallets (sandbags or coupons as weight) down to the cafe
- Hold plank until the 6 arrives
START
- Pull-ups AND/OR flex-arm hang on the bridge (1 pull up = 5 seconds of flex-arm hang)
- As a team, carry weighted pallets across field (west side of the field by the tower)
- Blockees with sandbags/coupons
- As a team, carry weighted pallets across field back to the bridge for 2nd set of pull-ups
- Continue 11’s accordingly
Once done, mosey down to parking lot
Mary
- Paperboys
Circle of Trust
Handling life-changing news.
“Anybody can rise to a crisis and face a crushing tragedy with courage, but to meet the petty hazards of the day with a laugh – I really think that requires spirit.”
From the 1912 novel, Daddy-Long-Legs, by Jean Webster.
I haven’t officially posted since April 25th because I’ve had some on-going hip pain. I was given the x-ray results last week that indicate I likely have moderate osteoarthritis in the left hip. My lifestyle revolves around movement so being told that I may never run (distance) again and will likely live with chronic pain in the hip was a pretty big hit.
I believe most folks have to face different types of life-changing news. There is not much we can do to stop it. We can, however, change how we react to it.
This is not the first time I’ve had to face life-changing news and it won’t be the last. It really is our own decision if we chose to laugh or cry at most of the challenges we face in life.
What will you do when you get unexpected, life-changing news?
Naked Man Moleskin
This workout was inspired by my FNG workout in which Aladdin was the Q and had us running around downtown Naperville with pallets full of weight and light poles. I had no baseline, but I eventually got what Snakes on a Plane meant when he said that was not a ‘normal workout’.
I know there’s a good handful of guys who are dealing injuries in F3 Naperville that still want to get at it and, even though this was my 3rd boot camp Q, I wanted to run an honest burner that gave guys dealing with injuries (self included) a mod-friendly workout.
If you’re dealing with a specific injury or limitation, reach out to me before my future Qs and let me know as I want to continue to master the mod-friendly F3 workout. We all benefit from being out there and keeping each other accountable.
Personal AAR:
- Reduce weight being carried
- Replace 11’s with 7’s to allow Thang 2 / Mary
- Since goal was to be more mod-friendly, better to shorten the distance between exercises